so you're ready to start your journey towards creating a bigger more aesthetic
chest or maybe you already train and you want to make sure you're getting the
most from your workout well fit media channel is here to help
here's our stage one chest workout to get you started for a bigger fuller
chest. you're going to hit it from every angle but if you're starting out don't
go mad with massive weights you can't handle. the key is control and using the
right technique on every rep so we're starting with pec-deck. fly keep your
shoulder blades back elbows slightly bent and just move your arms together
slight squeeze at the top of the movement
then slowly back keeping control the whole time concentrate on feeling the
muscles squeeze - the mind muscle connection
next it's a flat bench press using the barbell. start with your hands slightly
wider than your shoulders, keep your elbows wide to make sure your chest does
the work, use a weight you can control and again keep your shoulders back by
pulling your shoulder blades together
the third exercise is incline dumbbell press, putting the bench at an angle
will put the focus on your upper chest for that full rounded look. you're going
to put some of the effort into keeping the dumbbell steady so don't go too
heavy with the weight, again pin your shoulder blades back and don't arch your
spine during the movement, control is the key
you should be feeling the tension the whole time, so slow and steady down slow
and steady up and squeeze your chest when you get to the top
we're now moving on to dips
we're showing you bodyweight dips here if this is too much your gym
will probably have an assisted dip machine you can use
this exercise works chest shoulders and triceps so to focus on the chest
make sure you lean forward and if possible choose a wider grip on the
machine. take it slow and controlled don't lock out your elbows and only go
down as far as you feel comfortable. on this exercise don't go to failure
the important thing is control
finally on your beginner's chest workout, dumbbell flys. this will really stretch
all the chest fibers at the end of your workout. use a weight you can control
throughout the movement again shoulder blades back keep your elbows locked with
a slight bend in them, focus on keeping the tension on your chest the whole time
and squeeze at the top. so that was your starter workout as you begin to build a
bigger more aesthetic chest. as you progress you'll be moving on to more
challenging exercises and switching your program from week to week. we have plenty
more workouts for you to try on our recommended workouts playlist and if
you're looking for a full structured program to follow fit media's expert
trainers have created a ten week plan to a more aesthetic chest which is now
available from our website
fit media channel is the home of aesthetic Fitness on YouTube so don't
forget to subscribe for weekly workouts and inspiration